Back Pain Expert Nick Clark: Lower Back Pain


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Erin B asks “Why does my lower back hurt during my morning walk, even after I take an Advil or Tylenol?


Hey Erin,

First, Tylenol and Advil will only hide your pain, not solve your problem. Relying on pills to help you deal with pain is like pulling out the top of a weed without getting to the root. The top of the weed will not be visible temporarily however, it will grow back. Pills are a necessary evil at times when pain is preventing you from functioning. however, to solve your problem we must address any movement impairments you may have.

Most commonly, lower back pain is caused by a lack of mobility at the hips and the thoracic spine (the middle of your spine). When these two regions lack proper mobility the lower back will compensate and move too much, creating pain, muscle stiffness, and limitations on your life. The lower back becomes the victim where the hips and the mid-back are the culprits.

Two simple steps you can take to ease your lower back pain are to walk, sit, and stand with your feet pointed straight ahead and to avoid slouching forward. To better visualize the feet straight ahead concept, imagine your feet are on a clock. Most likely right now your left foot is pointed at 10 or 11 and your right foot is pointed at 1 or 2, bring them both back to 12.

To avoid slouching forward, keep your elbows tight to your ribcage when sitting. Pretending there is a $100 bill between your upper arm and ribs and you are preventing someone from grabbing it. Moreover, imagine there is a string attached to the top of your head and your tailbone and it is being pulled from both ends. This will create a feeling of being tall and long not short and stiff.

Both of these tips will take stress off of your back and allow for optimal walking mechanics. You can visit our website at movementmattersny.org and download our free guide to getting back to what you love for more free tips or call 1-845-283-0274 to set up a free one-hour consultation.

Nick Clark
214 West Street, Warwick, NY 10990
845-283-0274




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